Molasses (by itself) is on my "rotation" for keeping things moving. I take a large spoonful (sorry no exact amount) and chase it with a glass of hot water. You could just make a hot drink out of it but to be honest, I don't care for the flavor. I just "take my medicine" and chase it with hot water. Hydration is sooo important. I think most of us know that we need to be mindful to keep our vegetable and fruit fiber up but if you have a sluggish colon and don't stay well hydrated, the fiber can set up like a cement block. I "juce" just about every day and often add some molasses for good measure.